Don’t let the title fool you. My training stays mentally fueled for reasons far beyond trendy flick’s and motivational movies. The understanding of my vision and purpose is what gets me successfully through each and everyday. Although, sometimes I do get rather PUMPED to hit training hard, and motivational movies are one [...]
Posts from ‘February, 2009’
John’s Body Transformation Training Progress Update – No Intensity Day
2/27/09 – No Intensity Day
Full Body Joint Mobility Session using the Intu-Flow Program.
Neck infinities
Neck rotational infinities
Shoulder shrug circles
Alternating shoulder circles
Arm screw
Teacup exercise
Various arm circles and infinities
Elbow circles, and clovers
Wrist basic ranges and circles
Finger waves, and “ice cream cone to ok”
Arm waves
Thoracic spine expansion/compression
Thoracic lateral sways
Thoracic circles, slow
Pelvic Circles
Hip circles, and basic ranges
Spine infinities
Leg basic ranges
Knee [...]
Healthy Weekly Weight Loss: How to Lose Two Pounds Per Week – Guest Article by Fat Loss Expert Tom Venuto
Weekly weight loss is a confusing subject due to the mixed messages that the weight loss industry has been sending for decades. We are constantly battered with claims like “lose 9 pounds in 11 days.” These claims are not only untrue, they are actually illegal and dangerous. Rapid weight loss is a poor [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
2/26/09 – High Intensity Day
Full Body Joint Mobility Session using the Intu-Flow program
45 lb Clubbell Training Circuit – 2 repetitions of each exercise, followed immediately by the next exercise, no rest until the end of each circuit (15-30 seconds of rest between sets). All exercises are performed 2-handed.
Repeat 5X/grip:
2 Rock-its
2 Swings
2 Clean to Order
2 [...]
How to Prepare for a One Rep Max Strength Test: What to do 3 Days Prior and the Day of Your Strength Test and the Best Strength Testing Protocol For Determining Your One Rep Max (1RM)
The one rep max strength test has been a benchmark measurement of raw strength testing for a long time. The term one rep max (1RM) refers to the maximum weight that an athlete can lift in a controlled strength test for a single repetition.
The most popular form of strength testing the one rep max [...]
Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training
February 25, 2009 – Moderate Intensity Day
Warmed up with a full body joint mobility session using the Intu-Flow program.
After 1 warmup round…
Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 [...]
Q+A: Is the Leg Press a safe exercise? My answer may surprise you.
I received this question in the Burn The Fat: Inner Circle today, and thought you may learn something new from my answer.
QUESTION: Hi, I read in the New Rules of Lifting that using the leg press is not recommended, it puts too much pressure on the lower back. Any opinions on this would be appreciated.
